Psyllium Husk Benefits: How This Fibre Can Support Digestive Health

If you've just started treatment for weight loss or weight management, you may be experiencing some common digestive side effects.

Fortunately, these side effects are often short-lived and may be managed with the help of dietary supplements like psyllium husk. But what is psyllium husk? How does it work? And why is it so effective at supporting digestive health?

Article Summary

• Psyllium husk is a soluble fibre. It can be taken as a dietary supplement to support digestive health.
• It works by soaking up excess water in the digestive tract to form a gel-like substance. This makes it a beneficial supplement for those taking weight loss treatments, as its use may help manage common side effects such as diarrhoea and constipation.
• Psyllium husk also promotes satiety, lowers cholesterol levels and helps to manage blood sugar levels, which can support weight loss and management.

What is Psyllium Husk?

Psyllium husk is harvested from the seeds of the plantago ovata plant. It's what's known as a soluble fibre, which is essential for gut health. In addition to protein, fibre is one of the most important nutrients to prioritise while following a weight loss plan.

Eating a balanced diet rich in fruits, vegetables and whole grains is normally enough to help you hit your daily fibre intake. However, if you need a little extra support, psyllium husk can help.

How Does Psyllium Husk Work?

Because psyllium husk is a soluble fibre, it can pass through the small intestine without being broken down or absorbed completely. Instead, it works in the digestive system by soaking up excess water to form a gel-like substance. [1] This has several benefits for users:

The Key Benefits of Psyllium Husk for Digestive Health

Promotes Regularity

For many, constipation is a very common side effect of weight loss treatment. The gel-like substance created by psyllium husk counters this by increasing the water content of stools, making them softer and easier to pass. [2]

Prevents Diarrhoea

Certain weight loss treatments (such as Orlistat) act as lipase inhibitors, which means they prevent fat absorption during digestion. However, this can also lead to side effects like diarrhoea and oily spotting. [3] Psyllium husk binds this undigested fat, regulating bowel movement. This can also help to reduce nausea, another common side effect of weight management medication.

In short, psyllium husk can both soften stools in constipation and add bulk in diarrhoea. This makes it particularly useful for improving digestive function during weight loss treatment.

Reduces Inflammation

Psyllium husk also encourages a healthier gut microbiome. When its fibres are fermented by gut microbes, it increases the number of 'good' bacteria in your gastrointestinal tract. This process also creates helpful short-chain fatty acids (SCFAs) like butyrate, which helps reduce inflammation and supports the healthy maintenance of your digestive system. This means that psyllium husk can be beneficial for those with Irritable Bowel Syndrome (IBS). [4]

Other Health Benefits

Supports Healthy Glucose Levels

Psyllium husk traps sugars and carbohydrates in your digestive tract, slowing their absorption into the bloodstream. [5] This may help to manage blood sugar levels and regulate blood sugar spikes, which is particularly important for those with type 2 diabetes. [5]

Lowers Cholesterol Levels

Research shows that psyllium husk can help lower cholesterol levels, particularly LDL cholesterol (the 'bad' cholesterol) associated with a higher risk of heart disease. By binding to cholesterol in the digestive system, psyllium husk helps to remove it from the body before it can be absorbed. [6]

Enhances Satiety

Increasing your fibre intake with a soluble fibre like psyllium husk can also support weight management.

GLP-1 medications and psyllium husk both promote fullness, but they work in different ways. GLP-1 medications mimic a natural gut hormone that signals the brain to reduce hunger. In contrast, psyllium husk expands in the stomach by absorbing water and forming a gel, which physically increases feelings of fullness. [7]

What are the Side Effects of Psyllium Husk?

Like any other supplement, psyllium husk can cause side effects such as bloating, gas and cramps. [8] However, it's generally safe for use. These side effects can be minimised by starting at a low dose, gradually increasing your intake and consuming it with plenty of water (1-2 glasses).

Drink plenty of water, as psyllium husk soaks up a lot of water in your gut. Take it with at least a full glass of water, and drink extra water throughout the day. Without enough fluids, it could cause choking, throat blockage or make constipation worse.

You should not take psyllium if you have trouble swallowing.

In rare instances, some people might be allergic to psyllium husk. If you experience a rash or breathing difficulty, stop using it immediately and seek medical attention.

It's also worth noting that psyllium husk and glucomannan should not be taken at the same time. This is because they're both highly effective dietary fibres. When taken together, they may exacerbate gastrointestinal side effects like diarrhoea, bloating and gas.

Over-the-counter supplements can’t prevent side effects from weight loss treatments. However, they can help alleviate them. And psyllium husk is a great way to improve your gut health while increasing your dietary fibre intake. Together with a balanced diet, an appropriate exercise plan and at least 7-9 hours sleep a night, supplements like psyllium husk don’t just help manage side effects: they can also support your weight loss journey.

Find out what treatment is suitable for you with MedExpress.

References:

1. Gibb RD, Sloan KJ, McRorie JWJ. Psyllium is a natural nonfermented gel-forming fiber that is effective for weight loss: A comprehensive review and meta-analysis. Journal of the American Association of Nurse Practitioners [Internet]. 2023;35(8):10.1097/JXX.0000000000000882. Available from: https://journals.lww.com/jaanp/Fulltext/9900/Psyllium_is_a_natural_nonfermented_gel_forming.118.aspx
2. Jalanka J, Major G, Murray K, Singh G, Nowak A, Kurtz C, et al. The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls. International Journal of Molecular Sciences. 2019 Jan 20;20(2):433.
3. Cavaliere H, Floriano I, Medeiros-Neto G. Gastrointestinal side effects of orlistat may be prevented by concomitant prescription of natural fibers (psyllium mucilloid). Int J Obes Relat Metab Disord. 2001 Jul;25(7):1095-9. doi: 10.1038/sj.ijo.0801645. PMID: 11443512.
4. Garg P, Garg PK, Bhattacharya K. Psyllium Husk Positively Alters Gut Microbiota, Decreases Inflammation, and Has Bowel-Regulatory Action, Paving the Way for Physiologic Management of Irritable Bowel Syndrome. Gastroenterology [Internet]. 2023 Nov 17;166(3). Available from: https://www.sciencedirect.com/science/article/pii/S0016508523052411?via%3Dihub
5. Abutair AS, Naser IA, Hamed AT. Soluble fibers from psyllium improve glycemic response and body weight among diabetes type 2 patients (randomized control trial). Nutrition Journal. 2016 Oct 12;15(1).
6. Jovanovski E, Yashpal S, Komishon A, Zurbau A, Blanco Mejia S, Ho HVT, Li D, Sievenpiper J, Duvnjak L, Vuksan V. Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2018 Nov 1;108(5):922-932. doi: 10.1093/ajcn/nqy115. PMID: 30239559.
7. Brum JM, Gibb RD, Peters JC, Mattes RD. Satiety effects of psyllium in healthy volunteers. Appetite [Internet]. 2016 Oct;105:27–36. Available from: https://www.sciencedirect.com/science/article/pii/S0195666316301738
8. Psyllium Side Effects: Common, Severe, Long Term [Internet]. Drugs.com. Available from: https://www.drugs.com/sfx/psyllium-side-effects.html